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Assignment Goal
Assignment Goal
Help you become more
Help you become more
aware of your diet and
Nutrition aware of your diet and
Nutrition whether or not you are
Assignment whether or not you are
Assignment providing yourself with
providing yourself with
good nutrition.
good nutrition.
Assignment Objectives Assignment Objectives
Assignment Objectives Assignment Objectives
• Keep detailed track of your • Compare the inputs to
• Keep detailed track of your • Compare the inputs to
diet for 5 days. your specific nutritional
diet for 5 days. your specific nutritional
requirements.
• Compute your average daily requirements.
• Compute your average daily
nutritional inputs (e.g., • Summarize your results in
nutritional inputs (e.g., • Summarize your results in
Calories and nutrients). the form of a nutrition report.
Calories and nutrients). the form of a nutrition report.
Energy
Aspects of Nutrition Energy
Aspects of Nutrition
to Consider
to Consider The Calorie
The Calorie
1 calorie (cal) = energy required to
• Energy Sources for 1 calorie (cal) = energy required to
• Energy Sources for raise the temperature of 1 gram of
Metabolism raise the temperature of 1 gram of
Metabolism water by 1ºC
water by 1ºC
• Specific Nutrients (e.g., Energy yield of foods usually
• Specific Nutrients (e.g., Energy yield of foods usually
presented in terms of the “big”
proteins, carbs, fats, presented in terms of the “big”
proteins, carbs, fats,
Calorie, technically kilocalories
vitamins, minerals) Calorie, technically kilocalories
vitamins, minerals)
(kcal). 1 kcal = 1000 cal (“little”
(kcal). 1 kcal = 1000 cal (“little”
calories.
calories.
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Energy Yield of Foods Calculating Energy Needs
Energy Yield of Foods Calculating Energy Needs
Carbohydrates: 4 Cal/gram Resting Metabolic Rate (RMR)
Carbohydrates: 4 Cal/gram Resting Metabolic Rate (RMR)
Proteins: 4 Cal/gram Thermic Effect of Exercise (TEE)
Proteins: 4 Cal/gram Thermic Effect of Exercise (TEE)
Fats: 9 Cal/gram Thermic Effect of Food (TEF)
Fats: 9 Cal/gram Thermic Effect of Food (TEF)
Remember: 1 Cal = 1 kcal = 1000 cal
Remember: 1 Cal = 1 kcal = 1000 cal
Resting Metabolic Rate Body Weight in Kilograms
Resting Metabolic Rate Body Weight in Kilograms
(RMR)
(RMR)
Body Weight in Pounds ÷ 2.2
Use Body Weight (in kg, Body Weight in Pounds ÷ 2.2
Use Body Weight (in kg,
kilograms) in formula from
kilograms) in formula from For example, a person weighing
appropriate RMR Table) For example, a person weighing
appropriate RMR Table) 154 lbs. weighs 70 kg (154/2.2 = 70).
154 lbs. weighs 70 kg (154/2.2 = 70).
RMR Equations For Males RMR Equations For Females
RMR Equations For Males RMR Equations For Females
Age Equation for RMR Age Equation for RMR
Range (Calories/day) Range (Calories/day)
(years) (years)
0-3 (60.9 x weight) - 54 0-3 (61.0 x weight) - 51
3-10 (22.7 x weight) + 495 3-10 (22.5 x weight) + 499
10-18 (17.5 x weight) + 651 10-18 (12.2 x weight) + 746
18-30 (15.3 x weight) + 679 18-30 (14.7 x weight) + 496
30-60 (11.6 x weight) + 879 30-60 (8.7 x weight) + 829
>60 (13.5 x weight) + 487 >60 (10.5 x weight) + 596
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Example: 32 Year-Old Female
Example: 32 Year-Old Female Thermic Effect of Exercise
Thermic Effect of Exercise
Weighing 154 Pounds
Weighing 154 Pounds (TEE)
(TEE)
Body Weight in kg = 154/2.2 = 70
Body Weight in kg = 154/2.2 = 70 Sedentary
Sedentary
RMR= (8.7 x weight) + 829
RMR= (8.7 x weight) + 829 Lightly Active
Lightly Active
= (8.7 x 70) + 829 Moderately Active
= (8.7 x 70) + 829 Moderately Active
Very Active
= 1438 Cal/day Very Active
= 1438 Cal/day
Extremely Active
Extremely Active
Sedentary Lightly Active
Sedentary Lightly Active
Most students, office workers,
Most students, office workers,
and professionals; lawyers,
Sometimes under the care of and professionals; lawyers,
Sometimes under the care of doctors, shop workers, teachers,
someone else; involved in doctors, shop workers, teachers,
someone else; involved in drivers, lab workers, playing a
minimal activities, e.g. playing drivers, lab workers, playing a
minimal activities, e.g. playing musical instrument,
musical instrument,
cards, watching TV, reading, etc.
cards, watching TV, reading, etc. housewives/househusbands
housewives/househusbands
with mechanical appliances,
with mechanical appliances,
unemployed persons.
unemployed persons.
Lightly Active Moderately Active
Lightly Active Moderately Active
This includes eight hours sleep Most persons in light industry,
This includes eight hours sleep Most persons in light industry,
and 16 hours of sitting or standing. electrical, carpentry and
and 16 hours of sitting or standing. electrical, carpentry and
building trades (excluding heavy
Three of the 16 hours must include building trades (excluding heavy
Three of the 16 hours must include laborers), many farm workers,
light activity (walking, laundry, golf, laborers), many farm workers,
light activity (walking, laundry, golf, soldiers not in active service,
ping pong) and one hour must be soldiers not in active service,
ping pong) and one hour must be commercial fishermen,
moderate activity (tennis, dancing, commercial fishermen,
moderate activity (tennis, dancing, housewives/househusbands
walking briskly, aerobics, etc.). housewives/househusbands
walking briskly, aerobics, etc.). without mechanical appliances.
without mechanical appliances.
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Moderately Active Very Active
Moderately Active Very Active
If you have an office or driving Full time athletes, unskilled laborers,
If you have an office or driving Full time athletes, unskilled laborers,
occupation (see Lightly Active some agricultural workers
occupation (see Lightly Active some agricultural workers
category), you may have to average (especially peasant farming),
category), you may have to average (especially peasant farming),
1.5 to 2 hours of exercise per day forestry workers, army recruits and
1.5 to 2 hours of exercise per day forestry workers, army recruits and
(like jogging 5 to 6 miles/day) to be soldiers in active service, mine
(like jogging 5 to 6 miles/day) to be soldiers in active service, mine
"Moderately Active." workers, steel workers.
"Moderately Active." workers, steel workers.
Very Active Extremely Active
Very Active Extremely Active
Lumberjacks, blacksmiths, female
Lumberjacks, blacksmiths, female
construction workers, heavy manual
This level requires moderate construction workers, heavy manual
This level requires moderate digging, rickshaw pullers, and coal
intensity activity for most of the digging, rickshaw pullers, and coal
intensity activity for most of the mining. Moderate to high level of
work day or exercise comparable mining. Moderate to high level of
work day or exercise comparable physical activity for most of the
to running 9 to 13 miles/day. physical activity for most of the
to running 9 to 13 miles/day. work day or exercise comparable
work day or exercise comparable
to running 14 to 17 miles/day.
to running 14 to 17 miles/day.
Thermic Effect of Exercise Thermic Effect of Exercise
Thermic Effect of Exercise Thermic Effect of Exercise
(TEE) Activity Factors
(TEE) Activity Factors
Level of Activity Men Women
TEE = RMR x activity factor
TEE = RMR x activity factor Sedentary 0.3 0.3
Lightly Active 0.6 0.5
Moderately Active 0.7 0.6
Very Active 1.1 0.9
Extremely Active 1.4 1.2
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